Two dietitians give the lowdown on your favorite dried meat snack.
Any time you’re snacking on meat, you’re going to get a good amount of protein, which is crucial for athletes. A 1-ounce serving of jerky, for example, has about 10g of protein.
But jerky is created through the curing process, which requires the addition of salt to draw out moisture. Once meat has been properly dehydrated, it’s no longer susceptible to spoilage because that new environment makes it difficult for microbe growth. But that addition of salt makes jerky a high-sodium food.
“Jerky is super high in sodium,” Hogan says. “While that can be beneficial for an endurance athlete losing a lot of salt through sweat, it might not be a great choice for someone with high blood pressure or any sort of kidney disease.” Plus, Rizzo says, salt is in just about everything we eat throughout the day. You don’t want a quarter of your salt intake to come from one sitting. The
recommends not consuming more than 2,300 mg of sodium per day, but ideally, people would limit their intake around 1,500 mg.Otherwise, the ingredients, Rizzo says, should be simple. “Generally, jerky was made back when people were drying beef because they didn’t have the technology to preserve it,” she says. “It was a healthy snack. Artisanal and gourmet jerky [makers] today are still doing that.
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